Data Tracking 101 - Get The Most Out Of Your Training

Data Tracking 101Get the most out of your training!

Nicole DrummerNEO Endurance Sports & Fitness

What Is Data?

● Data is any information related to your training!

● More than just "numbers" like HR/Power/Pace

● Nutrition/hydration information● Perceived exertion● Resting heart rate● General comments on how you felt● And more...

Why Track Data?

● Measure progress (or lack thereof)

● Identify areas for improvement

● Provide a sense of accomplishment

● Ensure your training makes sense

--->You don't have to be a "data geek" to track data, just a bit organized and consistent.

Key Data To Track - The Workout

● Date● Type of workout (swim/bike/run/other)● Duration & distance of workout● Averages (HR, pace/speed/power)● Interval data

○ Target pace/speed/power/HR○ Actual HR/pace/speed/power○ Perceived exertion

● Conditions that may have affected the workout (wind, heat, snow!?)

● Overall assessment of the workout

Key Data To Track - About YOU

● Hours of sleep/sleep quality● Resting heart rate● Weight● Mood● Motivation● Soreness● Fatigue● Stress-->This information helps you make sure you can train and recover appropriately.

Trends Over Time

Having data allows you to review trends over time, which can help identify areas of improvement, strengths... (see previous slide).

Metric Tracking

Ensure you are getting enough sleep and feeling good.

Track your resting heart rate so that you know if you are really rested, hydrated, & not getting sick.

Heart Rate Monitors, GPS, And Swim Watches...Oh My!

● Another topic in itself! I recommend at minimum a HR monitor with GPS capability.

● "Bare bones" would be a watch with the ability to save multiple laps.

● But great, you get all this data, what the heck do you do with it?

Why Track Heart Rate?

● Signs of fitness○ Over time a lower HR at same pace

● Signs of something wrong○ HR significantly too low or too high in a workout may

indicate illness, dehydration, or recovery is needed

● If zones are properly established, HR can help you train effectively

Why Track Speed/Pace?

● Over time on the same course you want to see the trend○ In cycling, conditions and terrain (hills anyone?) can

affect average speed considerably■ (Power is the "ultimate" cycling data)

○ When running, conditions also affect pace, but a bit less than cycling.

○ Track or treadmill intervals can be a good measure for running.

○ Swimming will be the most consistent as long as you are in the same pool.

Data Collected From A Run

What do you do with this besides look at the "pretty colors?" Hopefully quite a bit!

Same Run, Heart Rate Data

This was a base run, so I can confirm I was in the right zones.

Tracking Methods

The Notebook:Pros - easy to use, inexpensiveCons - more difficult to search for previous information, trends harder to watch

The Spreadsheet:Pros - cheap, searchableCons - can be cumbersome to generate summaries, manual entry

Tracking Methods

Online toolsPros - One stop shopping, lots of toolsCons - many to choose from, learning curves

Garmin Connect, Strava, TrainingPeaks, Active, Daily Mile, Beginner Triathlete, and many others!

Blog post on online data tracking:http://neoendurancesports.com/online-training-data-software-revisited/

Compile Summary Data

● Generate weekly, monthly, quarterly, and annual summaries.○ Total time○ Total distance○ Pace or HR over 'test' distances (2 mile test run, or

30 min TT, 1000yd TT)

● This is your review to see what is changing or not changing. ○ Remember adaptations to training take time, so be

patient if you aren't seeing "immediate" results.

How To Choose

● What are YOUR needs?

● Do you need a social component for motivation?

● Are you data intensive?○ Do you like many different ways to look at the data?

● Are you willing to pay for a solution?

● It might take some time to find the best one.

Summary

Monitor your workouts and personal metrics in a systemized manner so that you can identify trends. (Once trends identified, make changes to your training if needed!)

There are many different ways to do it, so take the time to find a system that works best for you.

(All graphs and charts in this presentation are from TrainingPeaks.com)

Contact Info

Nicole Drummerhttp://neoendurancesports.comhttp://www.twitter.com/neo_endurancehttp://www.facebook.com/[email protected]

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